Wednesday 040505

Run 5 K

Tuesday 040504

Five rounds for time of:

Run 400 meters

15 Pull-ups

15 reps, 75 pound overhead squat

Take overhead squats to bottom. Reduce weight or slow down if needed. Post time to comments.

Monday 040503

For seven rounds, working in intervals of 30 seconds of work followed by 10 seconds of rest, alternate between:

Squats

Sit-ups

Push-ups

Saturday 040501

3 rounds for time of:

Row 500 meters

21 Burpees

Run 400 meters

Friday 040430

20 rounds of:

5 pull-ups

10 push-ups

15 air squats

"Diane"

"Diane"

21-15- and 9 rep rounds for time of:

Deadlift 225

Handstand push-ups

Can you beat Matt Mast's time at 3:34? Compare your time to September 19, 2003.

Tuesday 040427

Run 1600 meters

50 sit-ups

50 back extensions

Run 800 meters

25 sit-ups

25 back extensions

Run 400 meters

15 sit-ups

15 back extensions

Monday 040426

5 rounds for time of:

5 muscle-ups

10 overhead squats

Sunday 040425

5 minutes of double unders

5 minutes of 95 lb clean and push jerk

3 minutes of double unders

3 mintutes of 95 lb clean and push jerk

1 minute of double unders

1 minute of 95 lb clean and push jerk

Friday 040423

Complete 5 rounds for time:

Run 400 meters

50 Squats